Nutrition for Bigger Shoulders
Discover how to optimize your nutrition to develop bigger shoulders. Calorie surplus, protein needs, and nutrition tips. Track with Voical.
Calorie calculation examples by profile
Active woman, 26 years old, 128 lbs
Very active woman, 26 years old, 128 lbs
Active man, 26 years old, 165 lbs
Very active man, 26 years old, 165 lbs
The importance of nutrition for shoulders
Your shoulders won't grow without adequate nutrition, even with the best training program. The deltoids are composed of three heads that require protein to repair and a calorie surplus to grow. Without these elements, your efforts at the gym will be limited.
Calorie surplus and shoulder development
To develop any muscle group, including shoulders, you must be in a calorie surplus. This surplus provides the energy needed for protein synthesis and muscle growth. Aim for 300-500 kcal above your maintenance to optimize gains.
Specific protein requirements
The deltoids respond well to high protein intake. Aim for 1.8-2.2g of protein per kg of body weight. Spread this intake across 4-5 meals to maintain a constant flow of amino acids to your muscles. Each meal should contain 25-40g of protein.
Nutrient timing around training
To maximize shoulder development, optimize your nutrition around training. Consume carbs and protein 2-3 hours before shoulder training, and have a protein-rich meal within 2 hours after your session to optimize recovery and growth.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Nutrition Guide for Bigger Shoulders
Developing wide, round shoulders requires a specific nutritional approach in addition to your training. This guide focuses on the dietary aspects of deltoid development.
Why Nutrition is Key
Your shoulders are engaged in many exercises but remain a relatively small muscle group. To make them grow:
- A calorie surplus is necessary to provide building energy
- High protein intake ensures the building blocks of muscle
- Optimal timing maximizes protein synthesis
Ideal Macronutrient Distribution
To develop your shoulders:
- Protein: 1.8-2.2g/kg = muscle building
- Carbohydrates: 4-5g/kg = energy for intense training
- Fats: 0.8-1g/kg = hormonal health (testosterone)
Sample Day of Eating
Breakfast: 4 eggs, 80g oats, 1 banana (600 kcal, 35g protein) Lunch: 200g chicken, 200g rice, vegetables, olive oil (750 kcal, 50g protein) Snack: Protein shake, 30g almonds (400 kcal, 35g protein) Dinner: 200g salmon, 200g sweet potato, broccoli (700 kcal, 45g protein) Evening snack: Cottage cheese, honey (250 kcal, 25g protein)
Total: ~2700 kcal, ~190g protein
Mistakes to Avoid
- Eating too little: Without a surplus, no muscle growth is possible
- Neglecting protein: Muscle is made of protein
- Underestimating time: Shoulders develop slowly
- Ignoring the rest of the body: Harmonious development is preferable
Why Voical Can Help You
To develop your shoulders, you need to maintain a consistent calorie surplus and protein intake. Voical lets you easily track your meals and ensure you’re hitting your nutritional goals every day.